Hello gents,

45 YO here been lifting heavy for about 9 months now doing a recomp and about to go into leangains to get body fat % down as much as possible ideally in time for summer.

I do martial arts (wing chun and bjj with a lot of sparring and quite a strong MMA variant). Recently had a class where we sparred for most of it and toward the end I was struggling to keep up and being given a hard time by someone who really should not have been a problem for me. I ran out of steam - I don't want this as I love fighting and sparring and want to fire on all engines.

I get to the gym 3x a week, doing 6-7:15 am Tue/Thur then longer on Sat morning. Weekdays I get about 1h 15 and longer on Sat.

I'm about 13% bf now at the 'stubborn' bit of belly fat, size wise I've grown quite a bit and still have some newbie gains and and as such am following a recomp diet.

Anyone else in a similar situation to me where you want to lift and get gains but fitness-wise you need your A game to be on point and go several rounds without running out of steam?

How do you fit cardio/fitness into your routine and minimise muscle loss? I'm thinking kettlebells/pushups/bagwork.

Dietwise I'm looking at macros to support some cardio and not sure how to adjust the standard 'lifting only' splits for some explosive cardio. This is the site I'm currently looking at for macros:

http://www.lgmacros.com/standard-leangains-macro-calculator/